Wheel Pose
Urdhva Dhanurasana
Wheel Pose is a deep backbend in which you press up from the floor onto your hands and feet, lifting your whole body into an arch. It opens the chest and shoulders and needs a thorough warm-up.
- Hold
- 3-5 slow breaths, and only as long as you feel comfortable
- Breathing
- Breathe smoothly through your nose and avoid holding your breath. Slow exhales help you stay steady as you press up.
In Wheel Pose you lie on your back, place your hands by your ears and press up until your arms and legs are straight and your body forms an arch. It is energising and opens the front of the body. As an advanced backbend, it comes late in a practice, after poses such as Bridge, Camel and Cobra have warmed up your spine, shoulders and hips.
This pose suits students with open shoulders, strong legs and a steady practice. Prepare thoroughly, move slowly and never force the lift. If your lower back feels pinched, ease off and spread the bend through your thighs, chest and shoulders. Practise with a teacher if you can, and keep Bridge Pose as your friend for as long as you need.
In this guide
How to do it, step by step
- Warm up first with Cat-Cow, Cobra, Bridge Pose, Camel Pose and shoulder stretches. Use a non-slip mat.
- Lie on your back with your knees bent and your feet flat, hip-width apart, heels close to your sitting bones.
- Place your hands beside your head, palms down, fingers pointing towards your shoulders and elbows pointing up.
- Press through your feet and lift into Bridge Pose, then rest the crown of your head lightly on the floor. Check that your elbows are still shoulder-width apart.
- Press firmly through your hands and feet, and straighten your arms as you lift your head off the floor. Keep your knees pointing forward.
- Lengthen your tailbone towards your knees and lift your chest. Press the floor away and relax your neck and face.
- To come down, tuck your chin, bend your elbows and knees and lower your upper back, then your hips, with control. Rest with your knees together for a few breaths.
Benefits
- May open the chest, shoulders and front of the hips.
- Can strengthen the arms, legs and spine.
- May help you feel energised and uplifted.
- Can improve spinal flexibility and posture awareness.
Common mistakes
- Collapsing into the lower back: lengthen your tailbone, press through your legs and lift your chest to share the bend.
- Knees and feet turning out: keep your feet parallel and hip-width apart, pressing evenly through your feet.
- Elbows splaying wide: keep them shoulder-width apart, and press firmly through your whole palm.
- Pushing past your limit: stay with Bridge Pose until your shoulders and chest feel open.
Make it easier
- Bridge Pose: a gentler backbend that prepares your back and legs.
- Wall Wheel: place your hands on a wall at hip height and walk down it, or press from your hands on a wall behind you.
- Bolster or blocks: place a block between your thighs and your hands on blocks to ease the pressure on your wrists and shoulders.
Go further
- Practise Bridge Pose, Camel Pose, Bow Pose and Upward-Facing Dog first, together with shoulder openers, to prepare the spine, chest and shoulders.
- Once steady, work on straightening your arms and legs more, and learn to lower down smoothly, ideally with a teacher.
Questions people ask
Is Wheel Pose good for beginners?
It is an advanced backbend, so build up gradually with Cobra, Bridge and Camel. Learn with a teacher and use a wall or blocks for support. Many people take months to feel comfortable, and Bridge Pose offers many of the same benefits.
Why does my lower back hurt in Wheel Pose?
Usually the bend is concentrated in the lower back. Press firmly through your legs, lengthen your tailbone and open your chest and shoulders so the arch is spread out. If the pain continues, come down and go back to Bridge Pose.
How can I make my shoulders more open for Wheel Pose?
Practise shoulder stretches such as Cow Face arms, Puppy Pose and Camel Pose, and work with your hands on a wall. Regular, gentle work matters more than forcing the pose. Move your hands slightly wider apart if your shoulders feel tight.
Be careful
Skip Wheel Pose if you have wrist, shoulder or lower back injuries, high blood pressure, heart conditions, glaucoma, or are pregnant. Avoid it if you feel dizzy or unwell. Warm up thoroughly, never force the pose and stop if you feel pinching or sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
